Swing into spring! It’s time to upgrade your tennis game.

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Is your shoulder mobility holding you back from a smooth forehand swing or a powerful overhand serve? Try this simple test to check if your shoulders are ready for your next game.

Test: Stand tall with your back against a wall. Lift your arms overhead in front of you as far as you can, keeping your elbows straight. Do both hands touch the wall behind you? Do you feel stiffness or discomfort as you raise one or both arms? If you’re noticing a restriction try the stretch below.

Stretch: Face a wall with your arms outstretched. Keep your hands flat and positioned shoulder width apart. Next, sink your buttock backwards as your torso folds forwards for a comfortable stretch of your shoulders, neck, and upper back. Pause for a breath in the stretch, then rise back to into standing. Aim to complete 15 repetitions of this stretch, 1 to 2 times each day.

Once you have achieved full shoulder mobility, aim to add stability and strength for your sport.

Efficient shoulder movement may be the key to improving your swing or fixing that nagging post-game neck or back discomfort. When starting any new exercise program, I encourage you to first consult your physiotherapist.